Don’t Push Me (home)

May 12, 2020

Workout Notes:

1. GPP HQ is available by appointment only. It is limited to 10 people per 45 min. Click HERE to make apt.
2. Those 8 strict pushups will be slow. Never a better time to work on your pushups than during “distancing.”
3. Need to go quickly from the pushup to the OH.
4. Need the rest. Thing is, if you get too much rest, 5 rounds won’t be enough. Too little and those pushups start to suffer. I’m going to be resting roughly:90-:120 seconds. See if you can hang with me on Zoom!
5. If you join the Zoom, we’ll be doing extra stretching during the “rest.”
6. You’ll need to be in a hurry with the inchworms to complete the warmup under 1 min.
7. You should know, I’m coming at these 2 moves again tomorrow. We call this “Stacking.”

DYEL + at Home

May 11, 2020

Workout Notes:

1. Masters: 7 reps where you see 10, & 15 reps where you see 20.
2. GPP HQ is open by appointment only. 6 people per 45 min. time slot. Click HERE to sign-up!
3. OYC – On YOUR Count.
4. We’ll be OTC on the Zoom!
5. Go slow.
6. Control the weight.
7. Use strict shaping bias form.
8. The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don’t get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the “pump” is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don’t embrace the body builder’s methods, we surely can use their techniques to achieve our own.

Fitness Center to Re-Open May 11!

We received the guidelines provided by the Salt Lake County for what health clubs must do in order to re-open for business beginning May 1st. Our fitness staff has been in conversation with fellow club owners, IHRSA and industry leaders, our Safety and Health Consultant, and government officials about how to best organize our Club to be safe, convenient, and fun! We are now in the planning phase of how we will re-organize our fitness center to accomplish all of the above objectives.

We will continue to stream live group exercise classes through Zoom and Facebook.

We will be sending out emails next week in preparation for Stage Three of our Four-Stage re-opening process.

Kettlebeller

April 29, 2020

Workout Notes:

1. Masters: 1 round only please. If you must do more, make it another round with half the reps.
2. Kettlebells should be snapped up with the hips and snapped back at the navel. At NO TIME should your KB coast.
3. If you feel your form unwinding, stop. Rest. Then, go some more.
4. This will be short for a couple of you. If you are one of those who will go under 20 minutes, you’ll need to do this at “Ludicrous Speed.” Like, seriously. You need to go fast. Then go straight into those rope jumps.
5. Be careful with those pullovers. Study the video. Think about contracting the lats. If your shoulders are pinchy, skip them and do mid-band pulls.

Squatch

April 28, 2020

Workout Notes:

1. Masters: Do all the cardio as written. Scale the squat volume to 5-10-20-20-10-5. Jump squat up the hill, plain squat back down. TYT!
2. It’s the most we can do with what little we’ve got. Here’s the thing, many of you should do, at least, a few jump squats. Like go up the hill (20-30-40) with jumps then come down with regulars.
3. Jump squats stimulate fast twitch muscle fibers (testosterone, GH, etc.). It’s the goal of Tuesdays!
4. Note the two 800s back to back.
5. Squats are named for how they are weighted.
6. No sloppy squats!
7. Many of you should be doing the extras today.